In the High Level Pattern baseball swing, the rear leg plays a pivotal role. However, many hitters struggle with controlling this crucial part of their body, leading to common issues such as lunging forward or inefficient movements.
AJ Arroyo dives deep into the basic mechanics of the rear leg in the high level pattern swing, offering valuable drills and insights to help hitters discover and keep the feeling of the rear leg, which is the foundation of HLP.
Controlling the Rear Leg: A Fundamental Skill
The first segment of the video focuses on the importance of controlling the rear leg. Arroyo highlights that many hitters struggle with lunging forward, a common issue that can significantly reduce the effectiveness of any swing. This forward lunge often results from improper loading and coiling techniques, which are essential for giving hitters the necessary time to make solid contact with the ball.
AJ emphasizes that mastering the control of the rear leg is not just about strength, but also about understanding the proper mechanics involved in loading and coiling. By focusing on these techniques, hitters can stay back longer, allowing for more time to see the pitch. Arroyo’s approach is to teach hitters how to load the rear leg properly, coil their body effectively, and avoid the pitfalls of lunging forward.
Med Ball Throws for Rear Leg Training
To address these common issues, AJ Arroyo introduces med ball throws as an effective warm-up exercise. This drill is designed to help hitters feel the load and unload of the rear leg, a crucial component in executing a powerful swing. The med ball throw drill emphasizes maintaining a strong connection between the rear leg and the ball during the throw. This connection ensures that the power generated from the rear leg is effectively transferred through the body and into the swing.
One key aspect that Arroyo stresses during this drill is the importance of avoiding exaggerated hip-shoulder separation. While some degree of separation is necessary for a powerful swing, overemphasizing it can lead to a loss of balance and control. Instead, Arroyo encourages hitters to focus on a fluid motion that maintains the connection between the lower and upper body, ensuring that the power generated by the rear leg is fully utilized in the swing.
The Flamingo Med Ball Throw Drill: Enhancing Balance and Coiling
Building on the med ball throws, AJ introduces the Flamingo med ball throw drill, a specialized exercise designed to enhance balance and proper coiling in the rear leg. This drill is particularly useful for helping hitters avoid slipping or lunging forward during the swing, which are common issues that can detract from a hitter’s effectiveness.
The Flamingo drill requires hitters to maintain a one-legged stance, which forces them to focus on their balance and the coiling of their rear leg. By practicing this drill, hitters can develop a better sense of stability and control, which are essential for executing a powerful and efficient swing. Arroyo’s emphasis on proper mechanics during this drill helps hitters internalize the feeling of staying coiled and balanced, leading to more consistent and effective swings.
The Importance of Launch Quickness
Another critical concept that AJ Arroyo addresses in his video is the idea of launch quickness. This term refers to the time it takes for a hitter to go from deciding to swing to actually initiating the swing. Arroyo explains that reducing this time is crucial for making better decisions at the plate and reacting more quickly to pitches.
Proper rear leg mechanics play a significant role in achieving launch quickness. By maintaining a strong and coiled rear leg, hitters can initiate their swing more quickly and with greater power. Arroyo’s drills and techniques are designed to help hitters develop this quickness, enabling them to react faster and make more informed decisions when facing live pitching.
The Stretch and Fire Drill: Building Rear Leg Strength
To further enhance rear leg mechanics, AJ Arroyo introduces the “Stretch and Fire” drill, a powerful exercise designed to help hitters develop a strong rear leg. This drill emphasizes the connection between the rear leg and the swing, encouraging hitters to feel coiled and wound up before they initiate their swing. By focusing on this connection, hitters can achieve a quicker and more efficient swing, leading to better performance at the plate.
Arroyo explains that the key to the Stretch and Fire drill is to feel the tension in the rear leg as it coils and then release that tension explosively during the swing. This not only helps in generating more power but also ensures that the swing is quick and efficient. By incorporating this drill into their training routine, hitters can build the strength and mechanics necessary to improve their performance and consistency.
